Thursday 28-Feb-13, CFPRx

25 min. AMRAP

2 x Mu's
4 x box jump
6 x wall ball
16 x HRPU
32 x DU's

Tuesday 26-Feb-13, CFPRx

5 x (2 pwr. clean + 1 hang clean + jerk )(185)

5 rounds:
run 200m
10 x HSPU
10 x pull ups

Monday 25-Feb-13, CFPRx

BS 6 x 225, 6 x 245, 5 x 275, 1 x 315

3 x 20 Back ex.
3 x 5 T2B


AMRAP 15 min (8 + 21)

9 x DL (155)
12 x HRPU's
15 x Box jumps

Monday 18-Feb-13 to 22-Feb-13 Canmore

ICE and MIX climbing skills week.  Canmore area

Thursday 14-Feb-13, CFPRx

Bench

4 x 3 narrow, 2 norm., 3 wide (165)

BB Bend row 3 x 8 (165)
DB (45) press 3 x 8 ea. arm

2 rounds:
O.H squat (115) x 14
burpee pull-ups x 14
KB swing (70) x 14

Tuesday 12-Feb-13, CFPRx

3 rounds:
1 min..strict pull-ups
1 min. push-ups
1 min. H.S.P.U

3 rounds:
10 x power clean (185)
3 x rope climb
20 x T2B

Monday 11-Feb-13, CFPRx

3 rep. max back squat (315)

3 rep. max O.H. squat (205)

5 rounds:
row 20 cal.
15 x burpees
10 x squat clean (135, 135, 135, 185, 185)

Saturday 9-Feb-13, CFPRx

Band press

KB swings

KB snatch

DB bench

Thursday 7-Feb-13, CFPRx

3 x 3 O.H. squat (185)

AMRAP (7min.)(8 + 6 rounds:)
1 ea. arm KB (53) snatch
1 pull ups
2 ea arm KB (53) snatch
2 pull ups
...

Wednesday 6-Feb-13, CFPRx

5 x 5 strict press x 5 push press (115)

3 x 3 thruster (165)

metcon:
5 rounds:
3 x thruster (135)
10 x box jump
200m run

Monday 4-Feb-13, CFPRx

Back Squat 10 x 185, 8 x 225, 8 x 275, 3 x 295

Sled drag (90) 3 x 400m
G.H.R 3 x 5


2 rounds:
90sec. row max (131m/ave.)(142m/ave)
90sec. rest
90sec. burpees max
90sec. rest

Friday 1-Feb-13, CFPRx

1 rm Front Squat (315)

Fran (5:15)